My revised version of Christophers' routine

Discussion in 'Fitness & Nutrition' started by spark plugs., Dec 9, 2005.

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  1. spark plugs.

    spark plugs. beautiful. OT Supporter

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    Monday
    Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
    Deadlifts-5x5(Do the same)
    Bench Press-5x5(Do the same)
    Incline DB Press-2x12-20

    Wednesday
    Light Squats or Lunges-4x8 each leg
    Good Mornings-3x8-12
    Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
    Bicep curls - 5x5
    one-arm rows - 3x8
    shrugs - 5x5

    Friday
    Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
    Bent Over Row-5x5
    Incline Bench-5x5
    Tricep Extensions-2x12-20

    i don't currently have a pullup/chinup bar (but i've ordered one) so in order to cover the missing workout, i've replaced pullups with these 3 extra items (in bold)...

    comments?

    i know, i know...there's no replacement for the pullup, but i'll have to make do until mine comes.
     
  2. trancezj

    trancezj New Member

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    squats 3 days a week huh.. Big gulps huh? alrighty
     
  3. Grouch

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  4. blam

    blam New Member

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    Wed is supposed to be a LIGHT(er) day to help get you 100% for fridays session. Apparently people dont fucking get this concept and want 3 heavy and high volume days.

    If you cant do pullups do some upper back work @ 5x5. I would not replace 1 exersise w/ 3.
     
  5. spark plugs.

    spark plugs. beautiful. OT Supporter

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    well, wed. i don't do much, it's like 75% of my monday workout....
    friday i just do one set with 5lbs more than my 5rm on monday.
     
  6. spark plugs.

    spark plugs. beautiful. OT Supporter

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    i was actually looking for comments on the bolded text. :hsugh:
     
  7. Leo95SE

    Leo95SE The OMINOUS one

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    doesnt look too modified. the bill starr routine actually recommends acc work in some cases.. i agree re: squats. 3x/week is taxing. try squats 1 or 2 days, and deads and/or gms the others.
     
  8. blam

    blam New Member

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    deads are probably more taxing then squats if you lift anything significant.
     
  9. spark plugs.

    spark plugs. beautiful. OT Supporter

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    i've been using it for a month after seeing great reviews about it in the archives. i've also heard it's not too far off from Bill Starr's routine and he trains football players.
     
  10. spark plugs.

    spark plugs. beautiful. OT Supporter

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    again, i only really bust my ass with squats on monday and i've found myself bound to wanna do lunges more than squats on wednesday.
     
  11. spark plugs.

    spark plugs. beautiful. OT Supporter

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    not really modified, just a bit revised for the time being.
     
  12. spark plugs.

    spark plugs. beautiful. OT Supporter

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    i'll tell you this, i get a lot more gain and feel a lot more work done with this routine than the shittier routines i've tried before (and have also been recommended here) :mamoru:
     
  13. Leo95SE

    Leo95SE The OMINOUS one

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    squats mondays, gms wed, deads fridays. nuttin wrong with that.
     
  14. blam

    blam New Member

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    yes, and bill starr routines had as a general rule:

    1 Heavy(High Volume) Day
    1 Light Day
    1 Medium(High Intensity) Day

    I am saying that the volume on wed is supposed to be low to allow for recovery. Dont overdo it by replacing the chinups w/ too much extra volume. Christophers routine is actually "golbergs" routine and he got it from a bill starr article in MM a long time ago and posted it on the ruggedmag forums.

    I am just trying to explain that a big mistake a LOT of people make w/ this routine/glenn's/bills is they see the lighter day and automatically want to add shit to it. I know you arent neccisarilly doing that but just make sure you dont fall into that trap. It was designed lighter for a reason.
     
  15. Leo95SE

    Leo95SE The OMINOUS one

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    revise: To reconsider and change or modify

    interesting take though :p
     
  16. trancezj

    trancezj New Member

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    then the way I look at that, is that you're wasting your time. Basically you're going through the motions. Don't you feel like you'd get more out of another exercise going BALLS OUT?
     
  17. Leo95SE

    Leo95SE The OMINOUS one

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    i agree, thas why on wed i either do light squats of opposite stance from monday, or light-med gm's.

    ive found that if you do go too heavy on the 2nd day core movements, your 3rd day workout suffers.
     
  18. blam

    blam New Member

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    Trancezj, let me explain it for you:

    The squats are monday are 5x5 @ a constant weight. This is a lot of volume and the load will be fairly crushing. This is probably the "hardest" squatting session of the week

    The squats on wed are to help recover from mondays squats and get some form work in. They could be front squats instead as they both are about the same as far as taxing recovery.

    The squats on friday are supposed to be lower volume but the intensity on the top set is very high. You are aiming to set a new 5rm for your squat.
    If you consider that "going through the motions" then you must think ME work done in westside is just going through the motions aswell because they are essentially doing the same thing only they are working up to a heavy single(1RM) while in starr's routine you are working up to 5RM
     
  19. spark plugs.

    spark plugs. beautiful. OT Supporter

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    interesting...so what should i do with wednesday?
     
  20. spark plugs.

    spark plugs. beautiful. OT Supporter

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    meaning another leg exercise or another body part?
     
  21. spark plugs.

    spark plugs. beautiful. OT Supporter

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    where's Christophers when you need him?
     
  22. blam

    blam New Member

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    I would personally replace it w/ some horizontal pulling for 5x5 or something similiar as most people did too much chest work anyways at one point of time when they started out so they need to get a stronger back to balance it out.

    Reverse Rows, V-Bar rows or something like that would be my advice till you get a chinup bar.
     
  23. spark plugs.

    spark plugs. beautiful. OT Supporter

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    :coold:
     
  24. trancezj

    trancezj New Member

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    oh I understand it. don't agree with it, but I understand it.
     
  25. blam

    blam New Member

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    I think bbing rags have totally ruined peoples preceptions of what works and is effective. If it can be described in 1 page and doesnt involve 200 different exersises all to failure people dont think it is worth a shit.
     
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